TIP OF THE DAY - WEDNESDAY

HAPPY APRIL FOOL'S DAY!!! I think for the month of April we will work on re motivating ourselves and getting back on track. Except for Liisa who lost almost 6 pounds last month some of us might be feeling a little sluggish when it comes to diet and exercise. This is a very long article from Sparkpeople but very interesting as well. I thought for our tips we can look over part of the article each day. Here is day 1.

25 Ways to Get Back on Track Today
Don't Give Up on Your Goals!
-- By Nicole Nichols, Fitness Instructor & Health Educator
Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn't’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since. Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want. If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

1. Try a short workout. Even five minutes is better than nothing. This makes perfect sense to me. Sometimes I just don't feel like a 45-60 minute workout but I think I can always do a 20 minute session. I tweaked my knee this morning doing kicks, (I got a little carried away and forgot my age and thought I was a can can dancer instead), so tomorrow's and maybe the rest of this week's exercise sessions will be 20 minutes or less but at least I am still trudging along, or so I plan.

TIP OF THE DAY - TUESDAY

LIVE BY THE 80/20 RULE. Eating nutritious foods 80% of the time and "fun foods" 20% of the time is a healthy goal. Like all things in life, a healthy diet is about balance and moderation.
* This is a great rule. Look at what you ate yesterday or last week. Was 80% of the foods good nutritious foods? Did you stop with just 20% "fun foods". If not then I think maybe it is time to reevaluate your meal planning. I am thinking a "fun food" might be cocoa puffs or a hot dog or fried spuds and better choices might have been oatmeal, tuna fish and a baked spud. I am not really sure on this one. If you have ideas of what might be "fun foods" pass it on. I am lost here.

MARCH'S WEIGH INS

LOTS OF UPS AND DOWNS FOR THE MONTH OF MARCH.
Well we were all over the board this month with both big gains and big losses,
but Wednesday is a new month and we can all get back on track.
Here is how we did:
Joleane lost 2 1/2 pounds last week and ended the month breaking even.
YOU ARE ON TRACK NOW, KEEP GOING!!
Liisa lost another .4 pounds for a total loss for March of 5 3/4 pounds. WAY TO GO!
Renee, Chelsea, and Linda have not reported in all month, hope all is well with them.
Becky stayed the same last week, but that gives her a loss for the month of 4 pounds.
HOT DOG!
Eileen lost 1 pound last week for a total loss of 3 pounds for March. YOUR ARE DOING GREAT!
Sarah had an off day last week and added 1/2 a pound but her loss
for March was still 3 pounds so she is STILL DOING GREAT!
Yvonne lost 1 1/2 pounds last week for a total loss for March of 3 pounds. FINALLY!
Elizabeth added 1 1/2 pounds to her goal last week for a gain for the month of 1 1/2 pounds which is not bad considering she traveled for 2 weeks and went to dinner at least once since she has been back home and had spring break with the kids. YOU ARE DOING GREAT, KEEP GOING!

CONTROL THE CRAZY PORTIONS STARING INTO THE BOTTOMLESS PLATE--

By Zach Van Hart, Staff Writer
Sparkpeople.com
Question: Is it possible to eat meals consisting entirely of healthy foods, such as carrots, fish, apples and whole wheat bread, and continue to gain weight?Answer: Yes, because you can still eat too much, even if everything is good for you.Portions have grown by leaps and bounds over the last couple of decades. Not surprisingly, our weight has followed right along with it. A huge part of the problem is that people tend to eat what’s in front of them, whether they’re hungry or not. To fight this problem, it’s important to find reasons to cut down on what you put on your plate in the first place.Portion size is a major contributor to weight problems, whether you eat out or at home. Restaurants serve huge plates of food, consisting of several servings per person, making it easy to go way past the recommended amount per meal.It does not stop when you eat at home. It’s been estimated that portion sizes in the past 20 years have increased in restaurants and at home by as much as 50%. Today, the average person eats 200 more calories each day than in the 1970s. Many store bought cookies are now more than 7 times bigger than the recommended serving size. Did you know that a typical dinner plate holds three servings of spaghetti, not just one? When you fill up your entire plate with food, you’re likely eating more than you bargained for.

On the bright side, portion size is something you can change, without getting rid of your favorite foods. All it takes is a few simple habits to control how much you eat during a sitting. Here are a few tips you can use when dining in or out:
Order an appetizer as an entree (main dish). Remember to stay away from fried foods though.
Split an entree with another person.
Order from the lunch menu at dinnertime.
Leftovers are okay. Feel free to wrap up half your meal to go
Order smaller sizes such as a half-order of pasta or a "petite" cut of meat. Even so, portions may still be hefty. It's not unusual for a "smaller" portion of meat to be an 8-ounce serving.
In fast-food restaurants avoid "extra value" or "super size" meals, unless you split it with a friend. A regular small hamburger is usually equivalent to one serving of meat and two servings of grain.

TIP OF THE DAY - MONDAY

WATCH YOUR PORTIONS. While big portions might keep your wallet full, they'll also add to your waistline. Split large entrees with a friend and just say no to super sizing!
*I heard someone once say that when you eat out, as soon as the food arrives, ask for a take out box and place half of your meal in it. This will stop you from over eating and will give you a nice meal for the next day. I have tried it and it really works. Another idea if you have not done so already is to purchase a small food scale, I picked mine up at Walmart for just a few bucks, and you will be surprised as how much your food weighs. No wonder I was putting on the pounds.

TIP OF THE DAY - SUNDAY

SHOP SEASONALLY. When you eat produce that is in-season you're getting the highest quality and freshest flavor while saving money. Change your diet with the seasons and try a variety of colorful foods.
* I know for us we are eating much more fruits and vegetables then we were last year. Every week our food shopping includes, apples, oranges, bananas, and broccoli.

TIP OF THE DAY - SATURDAY

PROTECT YOUR BONES WITH CALCIUM. Aim for 3 servings of calcium rich foods daily, such as 1 cup milk, 1 cup yogurt and 1-2 oz of cheese. Non-dairy alternatives that are fortified with calcium also make good choices.
*How about a nice cup of hot chocolate before bed.

TIP OF THE DAY - FRIDAY

SWEETEN WITHOUT SUGAR. Sugar and corn syrup add calories to foods, but have no nutritional value. By syrup and sugar free varieties of fruit spread, applesauce, juice, and canned fruits. After all fruit is naturally sweet.

TIP OF THE DAY - THURSDAY

SWAP WHOLE FOR WHITE-GRAINS THAT IS! white flour, breads, rice and pasta are highly processed and low in nutrients. Whole grain varieties are packed with nutrients, fiber and filling powers.
* The great thing is you can't tell the difference in taste.

WEIGH INS FOR THE WEEK OF MARCH 16rd-23th

WE SEEM TO BE SLOWING DOWN! If you will read the article on the blog titled, "JUST A THOUGHT", you will know that we are all doing just great. With Jillian here during the day and Emme having sleepovers and doing crafts in the evening I am a little slow getting this on. SORRY! Here we go:
Liisa lost 1.6 pounds last week, good job!
Eileen lost 2 pounds last week, keep up the good work.
Yvonne lost a whopping 1/2 pound last week.
Joleane and Becky with a gain of 1/2 pound each last week just needed a break and are back on track now.
Let's all get going again and see how we can keep the pounds coming of no matter the amount, so
we can feel GREAT this July when we go camping.

TIP OF THE DAY - WEDNESDAY

MODIFY YOUR RECIPES! Keep the tradition and boost the nutrition by making substitutions: whole grain flour, less salt, heart-healthy fats, half the sugar, and beans instead of meat. Your taste buds won't know the difference.
* I have been trying this for several weeks now and it works great. I am fixing a meatloaf tonight and instead of adding a lot of sausage so it is half beef and half pork I am adding maybe one half cup of sausage, or one patty and then filling in the rest with shredded, (really shredded) carrots and broccoli. I am adding the same veggies to the wheat bread today. This will give me 2 extra veggies today.

Just a thought...

I'm a very passive participant in this blog, but had a thought after reading Yvonne's post regarding discouragement at working so hard but not seeing the numbers drop off the scale. I think maybe it is being overlooked that muscle although it doesn't technically weigh more than fat does it takes up less space in your body. You can't rely all of your progress on what the scale says...are you still taking measurements?

If you are working out consistently your body is changing itself by using up fat stores to build leaner muscle mass. Where you may have seen dramatic weight loss quickly, as you begin gaining more muscle composition (due to working out), the scale numbers might start balancing out for a while. Muscle is a denser tissue and thus takes up less room than an equal weight of fat. So, where you might not be seeing changes in scale weight it is still possible that you are losing inches and your clothes may begin fitting differently. Having more muscle means you have a more desirable body composition, or fat-to-muscle ratio. You may still weigh the same, but your body will look different, smaller, better and tighter.

So, hang in there and don't stress about what the scale says. You know that you're doing what you're supposed to...you're eating better and exercising...don't let the scale discourage you. You will have ups and downs, but the changes you are making are permanent ones...although they may come ever so gradually, they will last forever. Keep up the great work!

TIP OF THE DAY - TUESDAY

FILL UP ON FIBER! Found in fruits, veggies, whole grains and beans, fiber will keep you fuller longer and reduce your risk of a variety of diseases. Gradually increase your daily intake to 25-35 grams.
* Change from white flour breads and pastas to whole wheat. They taste good and are better for you.

WHAT TO TRY NEXT??????????

I DON'T GET IT...In December I lost 25 pounds, in January I lost 10 pounds and for February and March I have lost 4 pounds. What is different? I did not exercise in December and January I just ate 1200 calories. February I started exercising 30 minutes a day and in March I went up to around 50-60 minutes a day and after my doctor's advise I went up to 1350 calories 10 days ago. Now, I know there are plateaus were you lose just 1/2 a pound in a week but those plateaus are suppose to last about 4 weeks, I am now in week "9". I am thinking it is no longer a plateau but that I am doing something wrong. I just don't understand what, so if anyone has any suggestions or advise please pass it on, others might need it also.

TIP OF THE DAY - MONDAY

CUT THE FAT! Reduce fat varieties of your favorite foods, (skim milk, low fat yogurt, etc.) will help you consume fewer calories and watch your waistline. Only 30% of your calories should come from fat-that's just 45-65 grams daily.
* One way to do this is to read the labels before you buy and eat more chicken and turkey and less red meat. Being sure your beef is leaner will also cut some fat.

TIP OF THE DAY - SUNDAY

CONSUME 5 TO 6.5 OUNCES OF PROTEIN DAILY. Examples include:
half chicken breast (3 oz), 1 can tuna fish (3.5 oz), 1 Tablespoon peanut butter (1 oz),
1 egg (1 oz) and 1/2 cup cooked beans (2 oz).
* This doesn't sound two hard does it? So why don't we eat the right foods. I have a hard time
with the peanut butter. I like it more than I should. Of course you should only eat 3 eggs
each week too so you have to watch that. It just comes down to watching and measuring and knowing what you are eating. Good luck this next week.

LEARN TO LOVE A.M. EXERCISE (EVEN IF YOU ARE NOT A MORNING PERSON)

-- By Rebecca Pratt, Staff Writer Sparkpeople
I am not a morning person.

This confession will come as no surprise to my friends and family, most of whom have spent many glorious years making merry over my tendency to nod off over breakfast, my need for copious amounts of coffee before noon, and my late-night bursts of productivity.

For years I’ve tried to pretend I’m one of “them”—those chirpy, cheerful folks who rise effortlessly at dawn to go after that proverbial worm. I’ve also spent many years suppressing the urge to complain bitterly about a world where night owls like me suffer grievous discrimination at the hands of those ubiquitous “normal” people.

So those who know me best are always startled—no, make that shocked—to find out that I do most of my exercising in the early hours of the day, anywhere from 6 a.m. to 9 a.m. They’re even more astonished, after an initial double take, to discover that I actually like to get my exercise in early. REALLY!

And though my morning-exercise regimen started out as a concession to the practical constraints of my life, I have since discovered that there are some very good benefits to learning to love exercise in the morning—so I’ll share with you my “Top Ten Reasons” for getting up with the early birds to get moving:
1- Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.
2- Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)
3- Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.
4- Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)
5- When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and
it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:
Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)
Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.
Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.
6- Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.
7- People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.
8- Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)
9- More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.
10- Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!

TIP OF THE DAY - SATURDAY

IT'S SPRING! Enjoy this season's freshest picks: asparagus, bananas, beets, berries, figs, green beans, kiwi, mangos, peas, peppers, and pineapples.
*How about start having some fruit smoothies or fruit salads.
Today is Calvin's birthday and we are now just 1 year apart...no it does not matter who is
the more mature one! Enjoy your weekend.

TIP OF THE DAY - FRIDAY

FISH FOR OMEGA-3's. Two to three servings per week is good for your heart, brain and body. You'll find it in fatty fish like salmon and albacore tuna, ground flax seed, soybean oil and walnuts.
* It is hard to believe that this month is over half over. I haven't had fish once. I guess I will make a tuna fish sandwich for lunch this weekend. How about you. Maybe mom's recipe for salmon souffle.

TIP OF THE DAY - THURSDAY

LOOK FOR THE "GREEN FLAG" MENU WORDS. Healthy restaurant foods are usually described as: baked, boiled, broiled, fresh, grilled, light, multi-grain, poached, reduced, roasted, seasoned, steamed, or stir-fried.
*Remember most "good" restaurants will cook meat to order. Of course this is not most fast food restaurants but your nicer restaurants will accommodate the customer. You can also ask for sauces, dressings, or gravies on the side.

Reporting In Again... It's About Time

Last Saturday, the 14th of March, I finished my 2nd 5K of the year. I finished 2 minutes faster than January's 5K. I ran the entire first mile, thanks to having my sister-in-law, Sarah motivating/running beside me. That's the good news.
I have a tendency to overeat when I'm exercising. I think to myself, "I've exercised, I can eat as much as I want." Not true, I know. When I was training for the marathon in 2001, I don't think I lost any weight at all. I just stayed the same because I would eat everything in sight when I got home from my runs.
Anyway, my exercise has been slacking the last couple of weeks, and my eating hasn't. I gained back nearly half of what I've lost this year. That's the bad news.
I've got another 5K slated for the end of May. Yesterday I walked for 1 hour and 45 minutes. So hopefully I can get back on track. I need to start keeping track of everything I eat. It's a pain in the neck, but it really helps me to not eat too many calories. I hate counting calories. Obviously I haven't been doing it enough lately.
THE END (Logan asked me to write "the end" when I was done).

WEIGH INS FOR THE SECOND WEEK OF MARCH

SOME DID BETTER THAN OTHERS.
Some of us just aren't doing anything. I have to tell you it is more than a little irritating that in just over 6 weeks I have lost just 3 pounds when I should have lost 12, according to "the experts". Here's how we did;
Liisa lost 4.4 pounds in two weeks
Becky lost another 1 1/2 pounds
Elizabeth lost 1/2 pound (still a loss no matter how small)
Eileen and Yvonne stayed the same (at least we are consist ant)
Joleane has been busy with life and ignoring her diet she put on about 4 pounds in two weeks.

We will all do better next week. Won't we?

TIP OF THE DAY - WEDNESDAY

GET THE NUTRITION FACTS. The front of a package won't tell you the whole story. Read labels and compare key nutrients like calories, serving size, fat, fiber, calcium and ingredients to make the best choice.
* I am getting better all the time at this and it does not add that much time to your grocery shopping. You might be surprised to at just what the foods you are eating contain.

TIP OF THE DAY - TUESDAY

HAPPY ST. PATRICK'S DAY! Research shows that moderate drinking can prevent certain diseases, but occasional binge drinking has negative effects. Limit it to 1 drink daily for women and 2 drinks daily for men.
* I think we are talking about hot chocolate.

IRISH SODA BREAD

I don't share lots of recipes but this is a good one. If you make it with whole wheat flour it is even better. It is very filling and makes for a great snack with fruit.

Irish Soda Bread
4 cups all-purpose flour
1/4 cup sugar
1 Tablespoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1 tablespoon caraway seeds (optional)
1/3 cup vegetable shortening
1 cups raisins or currants (optional)
1 egg
1 3/4 cups buttermilk*
Additional sugar (optional)
*Or, substitute soured fresh milk. To sour milk, place 2 tablespoons lemon juice plus enough
milk to equal 1 3/4 cups milk in 2-cup measure. Stir; let stand 5 minutes before using.
Preheat oven to 350 degrees. Grease large baking sheet. I use parchment paper.
Sift flour, 1/4 cup sugar, baking powder, baking soda, and salt into large bowl. Stir in caraway seeds.
Cut in shortening with pastry blender or 2 knives until mixture resembles coarse crumbs.
Stir in raisins. Beat egg in medium bowl using fork. Add buttermilk; beat until well combined.
Add buttermilk mixture to flour mixture; stir until mixture forms soft dough that clings together and forms
a ball. Turn our dough onto well-floured surface. Knead dough gently 10-12 times.
Place dough on prepared baking sheet. Pat dough into a 7-inch round. Score top of dough
with tip of sharp knife, making an "X" about 4 inches long and 1/4 inch deep.
Bake 55 to 60 minutes or until wooden toothpick inserted in center comes out clean.
Immediately remove from baking sheet; cool on wire rack**
Bread is best eaten the day it is made.
Makes 12 servings
**For a sweet crust, combine 1 tablespoon sugar and 1 tablespoon water in custard cup
and brush over hot loaf.

With my diet I use just half the salt, and whole wheat flour, and I sour the milk which is skim milk for me.

HOW DO YOU EVALUATE YOUR PROGRESS?

SCALE OR TAPE MEASURE? For me I have been doing both, but there are problems with both...the scale never moves and with a body that is solid fat from head to toe it is impossible to measure the same place two weeks in a row except for wrist and ankles, so I got out a pink dress that I bought a couple of years ago that I could wear when I lost 25 pounds. Of course, I never lost those 25 pounds and instead put on another 40 pounds. I try the dress on every couple of weeks and guess what it is fitting better all the time. I might even be able to wear it by Mothers Day, which presents another problem. The more I look at that pink dress the uglier it seems to get. I am not sure now it ever was a nice looking dress, but it is a great measuring device for me.
So here is the question: HOW CAN YOU TELL IF YOU ARE LOSING WEIGHT, IF THE SCALE IS NOT MOVING?

TIP OF THE DAY - MONDAY

AIM FOR 3-6 SERVINGS OF GRAINS EACH DAY. Rich in energy-boosting carbohydrates, vitamins and fiber, they're important for overall health. One serving is equal to 1/2 cup cooked rice, pasta, oats or 1 oz. or 1 slice of bread.
*This is easy to do if you just have a bowl (1 cup) of oatmeal for breakfast with 1 slice of whole wheat toast. It is a great way to start off your day as well. Good luck this week.

TIP OF THE DAY - SUNDAY

EAT A SNACK BEFORE BED.It's a myth that eating late causes weight gain. As long as you don't overeat, you can enjoy a snack close to bedtime without worry.
* This is good news for all of us having trouble eating enough calories during the day. With one more snack time we should be able to boost those calories up at least 100 points. I love bananas
and chocolate pudding, sugar free of course.

TIP OF THE DAY - SATURDAY

BE A BROWN BAGGER! Packing your lunch ensures that you are eating healthier and saving money. try lean proteins, whole grain bread, fruit, vegetables with dip, and broth based soups for a filling meal.

TIPS FOR A HEALTHY WEEKEND - KEEP THE MOMENTUM GOING

-- By Elizabeth Evans Fryer, Health & Fitness Writer Sparkpeople
We all tend to relax – or be lax – on weekends; that’s what they’re for, right? But loosening our grips on a healthy lifestyle, even just for the weekend, can sabotage our efforts to reach health and fitness goals.Recent studies indicate that we tend to take in more calories on Fridays, Saturdays and Sundays. The exact number varies from an average of 85 calories per weekend day to 115, and while that may not seem like much, it adds up. A pound is 3,500 calories, so 345 extra calories a week will lead to nearly a pound after 10 weeks — or an extra five pounds over a year.You may think, "So I eat a little more on Saturday night, I’ll exercise that off on Sunday." Sunday arrives, yet you find excuses not to exercise.
Church starts at 9 a.m.? Then get up at 7 a.m. and walk a few miles. You rise early to workout on weekdays, why not now?
Not a morning exerciser and you can’t miss 60 Minutes or Alias on Sunday evening?
Watching your kids’ baseball games all day? Stand up while you watch: standing burns more calories than sitting. Or take a walk between games.
Do you just not feel like working out because, after all, weekends are for relaxing? Just a few minutes of exercise is better than none. Keeping up with your exercise routine will help you reach your fitness goals that much faster, and once you get into the groove of working out, you’ll crave it. Promise.
And it doesn’t stop with fitness. While it’s easy to drink the recommended eight glasses of water a day when you have a water bottle sitting on your desk at work, where you’re stuck for half your waking hours, weekends are different. You’re watching your kids’ soccer games or shopping or doing yard work or visiting the craft booths at the local art fair. Carrying a water bottle with you everywhere you go just doesn’t seem feasible. Keep your eye on the prize: a healthier you. Be conscious of what you eat during the weekends, stick to your healthy lifestyle of eating right and exercising just like you do during the week. If you need to reward yourself for the hard work (or the diligence you’ve kept to your diet) through the week, see a movie or get a massage. DON’T get the cheesy fries appetizer or order an extra margarita – the study mentioned in the third paragraph shows that the additional weekend calories come from fat and alcohol.

KATE'S DAY

HAPPY, HAPPY BIRTHDAY, KATE DEAR.
HAPPINESS WILL COME TO YOU ALL YEAR.
IF I HAD ONE WISH, THEN IT WOULD BE,
A HAPPY HAPPY BIRTHDAY TO YOU FROM ME!!!

* Happy birthday Kate and I hope it is your
very best birthday so far! I remember when you
were very little and I had made a whole lot of clothes
for you. Your mom and I changed your clothes so many time
just to try them on you. It was like playing with our own
little doll. What fun.

TIP OF THE DAY - FRIDAY

MONITOR YOUR SODIUM INTAKE. Less than 2,300 mg each day is ideal - that's about 1 teaspoon of salt. Look for salt free and reduced sodium versions of canned and frozen foods.
*This is really hard to do because there is really salt in everything, even fresh vegetables and fruits. You would be amazed at what salt is in. Just be careful.

MEASURE PROGRESS WITHOUT THE SCALE AN ARSENAL OF TOOLS FOR YOUR MOTIVATION

-- By Liz Noelcke, Staff Writer for sparkpeople
Frustrated. Disappointed. Hopeless. Skeptical.Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds. Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.
4 Non-Scale Signs of Progress
1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair. 2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone.
3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. 4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.
Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!
* This really gave me something to think about and hope it might help some of you too. Keep going, I know it is hard and it is very easy to get discouraged but all this hard work will pay off, I know it will.

TIP OF THE DAY - THURSDAY

GO NUTS! Almonds, cashews, hazelnuts, pecans, peanuts, pistachios - all contain healthy monounsaturated fats that lower your risk of several diseases. Grab a small handfuls 3-5 times per week.
*Are you noticing that these are the same tips that the sparkpeople gave last month with the 28 days to a healthy heart, or whatever it was called?

TIP OF THE DAY - WEDNESDAY

CHEW ON SCHEDULE. Too much time between meals can drop your energy levels, decrease your metabolism and result in overeating. Space your meals evenly throughout the day and eat a healthy snack between each meal.

WEIGH IN FOR THE FIRST WEEK OF MARCH

NO GAINS THIS WEEK SO FAR! We have not heard from everyone but so far no gains.
That is good news. Here is how we did:
Elizabeth and Eileen stayed the same.
Yvonne lost 1 flippin` pound.
Becky lost 2 1/2 pounds on the 6 day diet...need to learn more about that.
Sarah lost 3 1/2 pounds being sick for a week. Not sure I will go there.
Great job ladies. Keep up the good work.

TIP OF THE DAY - TUESDAY

EAT YOUR VEGETABLES! Eat 4-6 servings of vegetables daily. High in nutrients and low in calories, vegetables can help prevent diabetes, stroke, heart disease and more. One serving equal to 1/2 cup.
* How is that done if you don't eat salads? It simply means vegetables for breakfast, lunch, and dinner plus 2 snacks. I guess we can give it a try.

TIP OF THE DAY - MONDAY

START AT THE PERIMETER OF THE GROCERY STORE. Fruits, vegetables, dairy and grains, which should make up the bulk of your diet, are located here. Eating these unprocessed foods boosts your nutritional intake and promotes health.

TIP OF THE DAY - SUNDAY

SLOW DOWN! Savoring your food in a calm environment helps you tune in to your body's signals. You're less likely to overeat and experience problems like acid reflux when you take your time to really enjoy the moment.
* If you have started eating less because you are counting your calories this really helps. Your portions are so much smaller that the slower you eat the more you think you are eating. I have started heating just one food item at a time and eating that before I heat the next item. My meals take much longer and I fool myself into thinking I am eating more than I am. I always start with my vegetable too just so I know I eat them.

TIP OF THE DAY - SATURDAY

AVOID TRANS FATS. They increase your risk of heart disease. Foods with partially hydrogenated oil as an ingredient contain trans fat (even if the label says 0 grams) and should be left on the grocery shelf.
*This proves how important it is to read all labels. You might be surprised just how many foods say 0 trans fat and yet really do.

TIP OF THE DAY - FRIDAY

TOO BUSY TO COOK HEALTHY? To save time use your crockpot. Cook and freeze large batches of food. Buy pre cut or pre-cooked ingredients, and keep an organized grocery list.
*This works for me. I usually cook big on Wednesdays and Saturdays when I know Calvin will be home. I might cook up enough food for 3 days. It takes me through to the next week. I will grill up an entire package of boneless skinless chicken breasts, or a large pot of pasta or a turkey breast. I also boil just 3 eggs since that is all I should have in a week. It makes is so much easier for me since my biggest problem was always what to fix for lunch or dinner. Even cooking 1/2 bag of frozen corn or peas or whatever the vegetable will last for 3 days and I only eat half a cup at a time. Try it and you might be surprised how much easier, and quicker it is to get your lunch and dinner on the table.

TIP OF THE DAY - THURSDAY

DRINK WATER! It's the only beverage your body really needs and craves. Gradually replace soda, flavored coffees, sugary drinks and other high calorie liquids with water. Aim for 8 -12 cups each day.
* Be careful you can drink too much water and that isn't good either. I have always heard 8 - 10 cups of water and I drink 10, but I have never heard of 12. I guess that too is up to you. You really do find yourself enjoying water the more you drink, and you will be surprised how easy it is to replace the soda once you try. I am not sure yet if that is because it is winter yet or not. We will have to wait till summer to see if that holds up.

TIP OF THE DAY - WEDNESDAY

KNOW YOUR RED FLAG MENU WORDS. Avoid restaurant items described as battered, bottomless, breaded, buttery, cheesy, country, creamy, crispy, fried, giant, loaded, smothered and stuffed.
* I think that is every item on the menu except fruits and vegetables. It would be easier to say don't eat in restaurants. That is not possible for most of us. Just be smart in your choices and plan ahead. If you know you are going to dinner on Friday, make sure your calories for the day take that into account. Have a smaller breakfast and lunch.

FEBRUARY WAS NOT OUR FINEST MONTH IN WEIGHT LOSS

THANK GOODNESS THERE IS A NEW MONTH STARTING.
We did much better in January than in February and even though we might be thinking
of quitting and just giving up because the road is getting hard we MUST keep going. I am talking to myself here mostly. Here are our numbers for February:
Liisa lost 0 pounds last month.
Sarah added 2 1/2 last month,
Renee, Chelsea and Eileen we aren't sure of yet.
Becky didn't want Sarah to feel bad so she also added 2 1/2 pounds last month.
Yvonne lost just 2 wimpy pounds last month and is still upset about the small loss.
Thank goodness for Joleane and Elizabeth, who make our numbers look better.
Joleane lost 5 pounds last month.
Elizabeth lost 4 pounds last month.
NOW LET'S FORGET ABOUT FEBRUARY AND START TODAY TO DO BETTER.

RENEE'S LITTLE GIRL IS GROWING UP!

HAPPY BIRTHDAY TO YOU,
HAPPY BIRTHDAY TO YOU,
HAPPY BIRTHDAY DEAR CHELSEA
HAPPY BIRTHDAY TO YOU!

Happy Birthday Chelsea and here's hoping you have
a really great day and all your wishes come true.

TIP OF THE DAY - TUESDAY

ENJOY 2-4 SERVINGS OF FRUIT EACH DAY. Fruits are rich in nutrients, fiber, phytochemicals and antioxidants, which all help prevent disease. One serving is equal to 1/2 cup.
* If it is just to hard for you to eat that much fruit, try eating banana bread, or just drinking orange juice with your breakfast. How hard is it to eat an apple or banana for lunch or as a snack at your desk.

TIP OF THE DAY

EAT BREAKFAST. It boosts your energy, metabolism and mental focus. Plus, breakfast eaters consume fewer calories throughout the day than people who skip this meal.
*Try a bowl of oatmeal with 1 teaspoon brown sugar and a teaspoon of chopped nuts. Add a little skim milk and a glass of fresh squeezed orange juice and you are set to go.

LIISA IS ONLY "45"

HAPPY, HAPPY BIRTHDAY LIISA DEAR,
HAPPY DAYS WILL COME TO YOU ALL YEAR.
IF I HAD ONE WISH, THEN IT WOULD BE,
A HAPPY HAPPY BIRTHDAY TO YOU FROM ME.

ENJOY YOUR BIRTHDAY!

HERE WE GO AGAIN!!

31 DAYS TO A HEALTHIER DIET... I was so glad to finish up on Saturday with the 28 days to a healthier heart and first thing this morning I get an email that gives me a calender of tips for March. March it seems is National Nutrition Month. So the tips for the month of March will all come from SPARKPEOPLE. Sunday's tip is: Keep a food diary. Before you can improve your diet, you have to know where you stand. Record everything you eat and drink for five days, then use these tips to improve your diet a little each day.
* I use the food tracker from the SPARKPEOPLE, because it is easy. I have the same thing for breakfast and snacks every day and the food tracker will allow me to just copy it to the next day. I usually have the same thing for lunch or dinner a couple of days too so I can just have it copied too and it saves me time. At the end of the day the food tracker will tell me how I did and what I need to work on. I noticed that today for the first time I went over on my sodium and that is the first time since I started dieting that I have done that. I know to be more careful tomorrow. Usually I put in all the foods I am going to eat that day and then scroll down and see what I have eaten as far as nutrients, that way I can adjust if I need to. I hope this makes sense.

FORYT-FIVE!!!

When I wake up tomorrow I’ll be 45!! Now, a few of my sisters may be saying “Oh to be 45 again!” While a couple of my nieces may be saying “45, that is so old!!” I’d have to agree with the nieces. The past couple weeks I’ve been having a pity party. “I’m getting old”… “I’m so old”… “I don’t want to be old”.
Now when you think about it there isn’t really that much difference between 44 and 45 but saying I’m 45 has been killing me. It hasn’t done much for the dieting and exercise either. Chocolate can really take the edge off the age thing…or so I thought.
But, just like the many changes I have been going through at work, I cant control the fact that I am going to wake up 45…I cant change the fact I am going to wake up 45 so I have to accept it and move on.
No weight loss this week which means I’ve wasted 2 months. I am down a total of 6 pounds and it should be 12. Is this where I wanted to be at age 45…NO WAY? Not age 35 for that matter. It is however what it is.
Tomorrow is a new day, a new year. I had better get my butt in gear or I’ll be writing the same thing on the Blog when I’m 50!!!
I am sending a Birthday gift to each of my sisters tomorrow. A copy of the Skinny Songs CD. Can’t wait for you to get it. Be sureto save the cover as each of you has a special individualized cover (courtesy of Dillon and Ian).

TIP OF THE DAY - SUNDAY MARCH 1ST

IMPROVING YOUR CHOLESTEROL: Do's & Don'ts High cholesterol can lead to heart disease--and that's a scary thing! While you can't do anything about genes passed down from Grandpa Charlie, you can change your future with a few heart-friendly lifestyle choices. All it takes is a few simple adjustments. Start by trying to incorporate these do's and don'ts. Be sure to always work with your doctor for a cholesterol-lowering program and take medications that have been prescribed for you. Cholesterol-Lowing Do's
DO reduce cholesterol intake. Consuming foods that contain cholesterol (animal foods like meat, eggs and dairy) can elevate your blood cholesterol levels. Limit dietary cholesterol to less than 300 milligrams a day by reading nutrition labels and picking low-or cholesterol-free items.
DO eat more soluble fiber. Soluble fiber may help lower blood cholesterol levels. It is found in oats, brown rice, bran, barley, dried peas and beans, and certain fruits like prunes and apples.
DO exercise. Physical activity is an important part of a heart-healthy routine. It can also help you control your weight.
*This came as an email from sparkpeople, and since we have just spent the month of February working on getting a healthy heart this seemed like the one for our tip of the day.
DO lose weight if you are overweight. People who maintain a healthy weight are less likely to develop heart disease, high blood pressure and diabetes. Dropping those extra pounds also has a positive effect on your cholesterol levels.Cholesterol-Lowering Don'ts
DON'T eliminate all fat from your diet. You do need fat in your diet for good health. Instead of giving up all fats, learn which fats are good for you (in next week's email) and which you should avoid.
DON'T smoke. It decreases your HDL (good) cholesterol levels.
DON'T forget to your numbers. Get your blood cholesterol levels tested annually and visit your health care provider for regular check-ups and medical advice. See, you can develop cholesterol-smart, heart-healthy habits without feeling deprived or training for a marathon. Take your time making small changes, as you and your doctor see fit, focusing on a few habits at a time. After all, a happy heart has nothing to be afraid of!